The 15 Great Dieting Tips for Athletes – Part 2

After reading the first 8 of the great dieting tips, you might want to know about rest seven. So, here they are:

The Last 7 Great Dieting Tips

1. Spice up your food

A diet high in flavour filled food is more satisfying for you so add lots of herbs and spices, especially chillies to your meals. This is suggested by Malena Perdomo as a way of eating better. For a sweet, low-calorie treat try a hot fireball candy.

2. Have a healthy stocked larder and fridge

f you have a kitchen that is stocked with a plentiful supply of fast, healthy snacks and easy, quick meals to prepare you will feel more like coming home to eat than going through a drive through take away place says Sass. You should have the following on hand to make a quick snack or meal:
• Popcorn that is 94% fat-free
• Frozen veggies
• Washed green leaves
• Canned tomatoes and beans
• Grain wraps and pita breads
• Cooked chicken and cooked brown rice
• Fresh fruit and vegetables

These ingredients allow you to make a quick and healthy meal after a day at work. And not having you looking for a quick take away fix.

3. Try child portions when eating out

When you next go out to a restaurant, order a child’s portion or the entree size for your meal as an alternative to a large serve. Serve your meal on a smaller plate at home as it looks like a larger portion. Perdomo says that this is an excellent strategy to use when trying to lose weight.

4. Seasonal foods

Enjoy fruit and vegetables when they are in season, suggests Chef Pansiero. They will taste better and have more nutritional value. Try a vegetable or fruit that you didn’t like before and try it when it is at its best. Fresh fruit in season makes a simple dessert when some yoghurt or fat-free ice cream is added.

5. Swap foods

Another top tip from Sass is to swap starchy foods and carbohydrates with fruit and vegetables. If you swap 1 cup of pasta with 1 cup of vegetables over the course of 1 year you will drop 1 dress size. This will save you between 100 and 200 calories each time. If you eat fewer pastas and breads you will reduce your calorie intake.

6. Cope with stress better

When we are faced with a tense and stressful situation, many of us turn to a food source for comfort. Sass suggests steering away from food and selecting another activity. Go for a walk, read a book, listen to music, look through a photograph album or try your hand at meditating. Try anything that will take you away from food.

7. Exercise more

Look at exercise as a fun activity and not a chore that you have to do to lose weight. Also, don’t punish a bad food by doing more exercise suggests May, as you will come to hate the exercise. Make exercise a part of your day that is fun, and it will help you sleep better and lose weight better. Incorporating physical activities into your lifestyle so that you won’t even think twice about doing them. You will get healthier and lose weight and have a fun and active lifestyle.

The 15 Great Dieting Tips for Athletes – Part 1

For those of you who often do regular exercise, having a six pack abs is not a dream if you are on the right diet. This time, we will show 15 killer diet tips that will speed up your process of having a flat stomach or even with a six-pack muscles.

First 8 Killer Diet Tips for Beginners

1. Make sure you take plenty of water

When on a diet, many people often confuse thirst with hunger, so always have a cold drink handy. Lots of people don’t like to drink water, so add some lemon or lime juice to it or choose a drink with little or no calories. Also try herbal teas, with great flavours and no calories, suggests Cynthia Sass RD who is a spokesperson for the American Dietetic Association.

2. Add not take away from your diet

Leading chef Laura Pansiero RD recommends that dieters add more fruit and vegetables to their daily meals and not consider eating less of these. If you eat more fruit and vegetables, between 5 and 9 serves each day, you will feel fuller and displace extra fat from your diet.

The extra fibre you will eat is beneficial and will give you a better meal plan for your diets. You don’t have to vegetables just as a side dish, says Laura.

You can incorporate more by choosing foods like stir-fries, frittatas and soups. Many studies have shown that the more colourful vegetables you eat you will be getting more of the phytochemicals that fight disease and cancer-causing agents. With more fibre from the fruits and vegetables you are adding to your diet you will feel less inclined to over eat.

3. Are you really hungry?

The author of Am I Hungry, Michelle May MD says that is important to decide of you are hungry. If you are thirsty say and not hungry, food will not make you feel better. If you are hungry and crave food, when you have eaten it you should feel better.

Don’t eat so much that you are left feeling bloated, tired and uncomfortable. Your stomach is small, about the size of your fist so it will not take lots of food to fill it. Don’t eat so much that you feel filled and your clothes are too tight.

4. Night time snacks

When we sit down after dinner and relax and watch television many of us look for food but Malena Perdomo MD explains that this is “mindless eating” as we rarely think about it. We just do it out of a habit we have created. Decide to close your kitchen, or if you must have a snack after dinner choose a 100 calorie treat or even better is a no-calorie cup of tea.

Try to train yourself so that you don’t look for something after dinner. After a few days of not eating at this time, you will not look for it anymore.

5. Favourite foods

Dr Sass says that you don’t need to leave behind your favourite foods. Just eat them less often and in smaller quantities. The minute you exclude food that it is all that you will want to eat. Become a smarter shopper and just buy one bakery treat instead of a packet or choose the smallest chocolate bar.

Don’t exclude all of your favourite foods just be wiser about when and how you eat them.

6. Have treats out

The best way to enjoy a treat is to have it when you are out. Go to the local parlour for an ice cream or have a picnic with your favourite treat included. Ellie Krieger RD says this is a way of keeping temptation out of your home.

The host of Healthy Appetite on the Food Network says this is a way to lose weight by keeping the treats out of the house. You will look upon having a treat as a little adventure and come to look forward to going out. By keeping temptation away you will lose weight easier as the food is not there to eat.

7. Small meals more often

A researcher into obesity and its problems, Rebecca Reeves, PhD, RD, says that a problem with eating less calories and burning more fuel is that you will feel hungry more often. To combat this, Reeves says to have small meals often during the day.

By dividing your calories over 5 meals and snacks you will feel less hungry throughout the day and achieve your goal of losing weight easier.

Choose small meals and snacks to eat during the day. You will be able to exercise better as you will have more energy and you will lose weight a bit quicker too.

8. More protein each day

More protein should be eaten each day as it helps you keep the muscle mass that you have. It keeps you fuller longer than carbohydrates and things like meat, cheese, yoghurt and nuts and beans should be included at every meal say a researcher into proteins by Dr. Donald Layman.

A diet with higher levels of protein and lower levels of carbohydrates along with some moderate form of exercise will work better than one with higher carbs.

Try adding yoghurt to cereal at breakfast time or have some fruit and yoghurt as a snack during the day. It is easy and simple to add a bit of extra protein in your day and it doesn’t have to be meat or eggs. Having an omelette for lunch or breakfast is a good way to add more protein.

What to Eat Before Training

A balanced pre workout meal will provide you the energy for your training and will help your body to burn fat and build muscles more efficient.

If you are a hard-gainer and muscle building is your objective, you need to include in your pre workout meal fats, proteins and a higher amount of complex carbohydrates.

If weight loss is your objective, then eat less carbohydrates and more fat. Therefore, change the balance between carbs and fat, opposite to a pre workout meal for muscle building.

Primary protein sources: meat (chicken, beef, swine, fish) eggs, dairy.

Primary complex carbohydrates sources: corn, brown rice, vegetables, cereals.

Sources of fats: vegetable oil, avocado, seeds, MCT oil, fish oil. You will also find fats in foods rich in protein (like fish, swine, eggs). If you aren’t eating fish, but you want the benefits of it, you should consider a supplement with fish oil.

With experience, you will be able to choose the best combinations and amounts from your favorite foods, for your best pre workout meal. Your pre-workout meal should be more than a game of numbers. You should enjoy your diet. Your proper digestion depends upon taste, along with food and supplements quality and quantity. Make sure you enjoy your foods and supplements.

Before finding out, from your own experience, what is the best time to eat your pre workout meal?

You can definitely try out to eat with 1,5 – 3 hours before training.

If you want to eat lots of carbohydrates on your pre workout meal, consider eating with more than 2 hours before training. This way the insulin levels will have time to get balanced so that your organism can deliver the energy needed during exercise.

To maximize your gains consider a pre workout supplement and a post workout supplement.

You need to be careful, though. Not all supplements are made with same quality.